Wednesday 100630

Deadlift, 5-rep max

As many rounds as possible in 20 minutes of:
100m run
5 broad jumps, 6'/4'
15 front squats holding kettlebell, 55#/35#
25 Abmat sit-ups


The deadline for ordering grass-fed beef has been extended to this Friday! Order forms are available at the gym.

CrossFit Kids is almost here!!! The evening schedule will be changing in order to accommodate. Information on the hours and pricing are available at the gym and will be posted soon. Please contact crossfitroselle@gmail.com for more information.

Tuesday 100629

Back squat, 5 reps x 5

For time:

5 rounds of:
10 push-press, 75#/55#
10 pull-ups

followed immediately by

5 rounds of:
10 sumo-deadlift high pulls, 75#/55#
10 push-ups


Thanks to everyone for the baby shower this past weekend! Dara and I had a great time, and we really appreciate all of the great food and gifts! Volleyball and hoover ball were a blast! We can't wait for our baby boy to meet all of you once he arrives!

Monday 100628

Snatch, 1-rep max

As many rounds as possible in 15 minutes of:
5 clean & jerks, 155#/105#
200m run


Last week of the 30-Day Paleo Challenge! We will be repeating the workouts we did prior to beginning the challenge next week, so finish strong!

Saturday 100626

"Partner Workout"

Classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!

Friday 100625

Deadlift, 5 reps x 5

For time:
200m run
50 wall ball shots, 20#/14#
15 chest to bar pull-ups
400m run
35 wall ball shots, 20#/14#
15 chest to bar pull-ups
800m run
20 wall ball shots, 20#/14#
15 chest to bar pull-ups


My paleo breakfast - 1/2 onion, 2 jalapeno peppers, 1 small poblano pepper, 1 small red pepper, 5 eggs. Blend. Scramble like regular eggs, stirring often. Cook a bit longer so the extra moisture evaporates. Once done, add sliced avocado. What did you eat? Post to comments.

Thursday 100624

Push jerk, 3 reps x 5

5 rounds for time:
100m farmer's walk, 55#/35# each hand
15 ring push-ups
200m run



Brian makes quick work of the muscle-up progression and gets his first one! Congratulations!

Wednesday 100623

Back squat, 3-rep max

As many rounds as possible in 12 minutes of:
3 muscle-ups
6 Power snatches, 95#/65#
9 Jump squats, 95#/65#

If you cannot do muscle-ups, sub 3 pull-ups/3 dips for each muscle-up.


Q7 Ranch out of Marengo, IL is currently offering CrossFit Roselle members a huge introductory discount on its grass fed beef products. I was able to sample several different products, and the quality and taste were excellent! Order forms will be available at the gym, but you must place your order asap. For more information on Q7 Ranch, check out there website at www.q7ranch.com.

Tuesday 100622

"28 is Great!"

For time:
1 Kettlebell swing, 55#/35#
2 Abmat sit-ups
3 Kettlebell swings, 55#/35#
4 Abmat sit-ups
5 Kettlebell swings, 55#/35#
6 Abmat sit-ups...
Continue alternating exercises and increasing reps by 1 until reaching 28 reps
...27 Kettlebell swings, 55#/35#
28 Abmat sit-ups

Monday 100621

Hang power cleans, 3 reps x 5

10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 95#/65#
Box jumps, 24"/20"
Double unders

Saturday 100619

"Partner Workout"

We have classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!

Friday 10/06/18

Push press, 3 reps x 5

5 rounds for time of:
15 squats holding kettlebell, 55#/35#
5 walking lunges
15 push-ups
5 walking lunges
15 kettlebell swings, 55#/35#


Teamwork - helping your fellow crossfitter up after missing a heavy snatch!

Thursday 100617

Snatch balance, 3 reps x 5

As many rounds as possible in 12 minutes of:
3 squat snatch, 115#/75#
6 sumo deadlift high pulls, 115#/75#
9 floor wipers, 115#/75#


New member Brian does a great job hitting full extension and locking out his thruster overhead.

Wednesday 100616

Deadlift, 5 reps x 5

As many rounds as possible in 15 minutes of:
100m run
5 Thrusters, 135#/95#
150m hill run
10 Toes-to-bar


We're halfway through the 30-Day Paleo Challenge! It's only been just over 2 weeks, but has anyone noticed any changes (weight, performance, etc.)? Any new recipes to share with the group?

Tuesday 100615

1000m row
50 GHD Sit-ups
AMRAP in 6 minutes of "DT"
50 burpees

All exercises are timed except for the third movement which is counted by rounds. You have 6 minutes to complete each station before moving on to the next. If you finish under 6 minutes, you get to rest for the remaining time before starting the next station.


Those aren't just gardening gloves! It's been a while since we've talked about hand care. Make sure that you are constantly filing down (or shaving off) any callouses that form on your hands. Otherwise, they can tear or rip off mid work-out.

Monday 100614

Front squat, 5-rep max

5 rounds for time of:
10 overhead squats, 95#/65#
15 push-ups
20 double unders

Saturday 100612

"Partner Workout"

We have classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!


Nena fights through a push jerk during Friday's workout. She completed the workout with 85 pounds, and although she was close to quitting, she never gave up. Way to go, Nena!

Friday 100611

For time:
30 squat cleans, 135#/95#
30 push jerks, 135#/95#

All squat cleans must be completed before moving on to the push jerks. No racks are allowed, so you will need to clean/power clean the weight up from the floor.

Thursday 100610

Deadlift 5 reps x 5

As many rounds as possible in 20 minutes of:
5 box jumps, 24"/20"
100m sprint
10 dumbbell push press, 5 each arm, 55#/35#
5 chest-to-bar pull-ups


Renee and Cate - tire flipping.

Wednesday 100609

Wednesday's WOD is going to be a surprise - be sure to show up on time, bring your running shoes, and be ready to flip some tires!


Joe shows off his 2nd place medal for his age division from a recent 5k race, and he owes it all to CrossFit Roselle...right Joe!? Congratulations!

Tuesday 100608

Back squat - 5 reps x 5

As many rounds in 12 minutes of
3 ring dips
6 hang power snatch, 75#/55#
9 box-jumps, 24"/20"
12 kettlebell swings, 70#/55#

Rest 4 minutes

Tabata sit-ups, 8 sets


Action's "moth" pull-up has just about turned into a butterfly!

So how is everyone doing on the 30-Day Paleo Challenge? Any new recipes to share with the group?

Monday 100607

Push press, 3 reps x 5

As many rounds as possible in 15 minutes of:
200m run
10 thrusters, 95#/65#
10 pull-ups


Please note that as of today, the 9:00am class will be pushed back to 9:30am and the 11:00am class will be cancelled until further notice. The 12:00pm class will continue as scheduled.

Saturday 100605

"Partner Workout"

Classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!


Sarah sets a new 3-rep deadlift on her birthday!

Friday 100604

Deadlift, 3 reps x 5 sets

"Randy"

75 pound Power snatch, 75 reps for time.

We're heading into the first weekend of the 30-Day Paleo Challenge. Many of you may be heading out to dinner, parties, movies, etc. where it may be more difficult not to cheat on your diet. Remember, this is only a 30-day challenge! Do what you can to make it through the entire 30 days without giving in! Keep posting your recipes, suggestions, tips, websites to comments for others to read.

Thursday 100603

Snatch balance, 3 reps x 5

For time:
500m row
35 GHD sit-ups
50 push-ups
35 pull-ups
50 Abmat sit-ups
35 ring dips
50 kettlebell swings, 55#/35#
35 knees to elbows
50 push press, 55#/35#
400m run


What are your thoughts on pushing back the 9:00am class to 9:30am and combining the 11am and 12pm into one class at 11:30am? Please send any confidential questions/concerns to crossfitroselle@gmail.com. Thank you!

Wednesday 100602

Power cleans, 3 reps x 5

AMRAP 15 minutes of:
10 Abmat sit-ups
5 Kettlebell snatch, right arm, 55#/35#
5 Kettlebell snatch, left arm, 55#/35#
10 Squats


Paleo Challenge Day 1 is out of the way! It's all downhill from here...I wish. What non-Paleo food are you going to miss the most over the next 30 days? I'll start - milk. I usually have milk at least twice a day.